Swimming
300-400m of varied swimming strokes
5 min of shoulder stretching / mobility
7 X 25m legs only ; rest :45
5 X 50m freestyle ; rest 1:45 between
Rest 5 min after following 50m above and then into,
4-5 min of swimming – cool down with freestyle focus
Deficit Deadlift 5x3x1
231×5, 243×3, 248×1, 250F
Weighted pullups heavy 3
31#x3
Worked little with heavy wallballs and MU